1. How to Deal With Setbacks

    manage setbacks and be successful

    We all know life has its challenges and setbacks. The 21st century brings us smaller workforces, more responsibility, and expectations from others 24/7. Doing the work of two or more people, the phone that never stops ringing and the boss who gives you something she needs yesterday can frustrate anyone. This pressure can knock you off focus and test your will, but you don’t have to let it discourage you.

    Achieving success requires risks – lots of them. Studies have shown that those who rise to the top have emotional courage, or a willingness to persist in the face of regularly hearing “no”. Pushing through the rejection, criticism, and disappointment can toughen us.

    Teddy Roosevelt once said about his days in the wild: “There were all kinds of things I was afraid of at first… but by acting as if I was not afraid I gradually ceased to be afraid”. Courageous people see challenges as opportunities to grow.

    Reconnecting with the determination that’s helped you succeed takes re-examining your strengths and a little creativity. When challenging scenarios have you hanging your head, shore up your confidence with these skills so you can get back up, dust yourself off and look the challenge in the eye to overcome.

    What To Do When: You Have Too Many Simultaneous Priorities

    The more successful we are, the more this becomes an issue. Demands come from multiple directions, and somehow they all are the “most important” one right now.

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  2. 5 Steps to Stay Sane When Launching a Side Hustle

    side hustle

    Slash careerists, moonlighting, freelancing. TThere are many terms for working extra jobs, but no matter what you call it, more than 44 million people have side hustles.

    Millennials aren’t the only ones creating new sources of income while holding down a day job. Baby boomers are cashing in on the trend as well. Soon-to-be-retirees out-earn Millennials when it comes to side hustle income, taking home an average of $1,000 a month.

    The opportunity and potential for side hustles is exciting. Many successful entrepreneurs have turned a passion project into a full-time business.

    But making the time for a side hustle when you’re already busy can be a challenge. Starting a new venture also carries a lot of stress. There’s no shortage of emotional ups-and-downs when you’re embarking on any creative endeavor, side hustles included. The late nights and hard work can take a toll.

    How do you stay sane while building a side hustle?

    Here are a few tips to help:

    1. Rely on systems and a schedule

    Look for ways to limit decision fatigue by automating parts of your life. Create a capsule wardrobe. Outsource laundry, dry cleaning, or meal planning. That will create more margin and white space so you can focus on meaningful work.

    What gets scheduled gets done. Build time for your side hustle into your schedule, even if that means waking up a few hours earlier for a month or zeroing your inbox after the kids go to bed.

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  3. 5 Habits of Highly Mindful People

    habits of mindful people

    Why do some people seem to handle challenges with grace and ease while other crumble under stress? A growing body of research points to mindfulness as the answer.

    Put simply, mindfulness is, “the act of being intensely aware of what you’re sensing and feeling at every moment — without interpretation or judgment”, according to the Mayo Clinic.

    What is Mindfulness?

    Most people assume mindfulness involves sitting in cross-legged meditation for hours on end. But it’s actually a collection of practices and skills that can help you cope with stress more effectively, manage your emotions better, and improve your focus and productivity. Beyond meditation, other mindfulness practices include focused breathing, self-compassion exercises, and training yourself to be mentally self-aware.

    Eighty percent of the world’s most successful people have some sort of daily mindfulness practice. Here’s what they do differently:

    Mindfulness Practice

    1. They don’t get hooked by their emotions.

    When unpleasant emotions arise, we’re often quick to respond by rationalizing, blaming others, or trying desperately to push them down. Mindful people don’t react to fleeting feelings. They respond in a calm, controlled manner. They acknowledge their emotions, label them, and find compassionate, self-respecting ways to move forward.

    2. They pay attention to their repetitive thoughts.

    Out of the 60 to 70,000 thoughts we have every day, estimates suggest 98% of them are the same. Mindful people look for exaggerated, irrational, or unrealistic thoughts that may cause them undue worry. They choose constructive self-talk over falling victim to their inner critic.

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  4. Beat Stress With This Simple 4-Step Exercise

    4-step exercise to beat stress

    How are some people able to stay calm and productive in response to challenges while others are easily stressed? Like most people, you probably deal with your fair share of workplace annoyances. From the meeting that gets rescheduled yet again to managing your overflowing inbox or navigating the tricky world of team dynamics, your stress levels may spike multiple times throughout a single day.

    Let’s look to those who have mastered the art of composure under pressure: The U.S. Navy SEALs.

    How Navy SEALS reduce stress.

    There’s no question that U.S. Navy SEALs face some of the most difficult situations any human could encounter. Because of this, they’ve developed ways to apply the emerging science of grit, resilience, and emotional regulation to effectively manage stress.

    In fact, neural scans show that some SEALs have a remarkable ability to remain calm in response to threatening situations. Their brains respond differently to stress, activating neural centers related to emotional control instead of ones related to anxiety and fear.

    Their secret? SEALs manage their physiology to better to control their psychology.

    Researchers at Veterans Affairs put it this way:

    Learning to control your physiology, to control your anticipatory responses as you remain in that situation, are the first steps to controlling your brain’s response.

    If you’re thinking this is the result of some superhuman ability, think again. It may come down to managing one important aspect of well-being: your breathing.

    A simple exercise to help you stay calm.

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  5. 4 Ways to Stop Letting People Walk All Over You at Work

    how to stop people-pleasing at work

    Deadlines. New demands. Rising expectations. If you’re like most accomplished professionals, you spend most of your day fighting off requests from other people. They want your time, energy and expertise. Since you’re a loyal team player, you’re happy to give it. Perhaps you’re also the last one to leave at the end of the day and the first one to take on new responsibilities.

    While caring about your work is great, giving too much can deplete you quickly. As a result of chronic people-pleasing, you may feel like people take advantage of your kindness and commitment. You may feel overwhelmed, overworked and unappreciated for all of the extra support you provide, which can lead to burnout and resentment.

    How do you break the people pleasing cycle?

    Here are four steps to try:

    1. Name your underlying fear.

    Typically, people pleasing is the flip side of tremendous strengths like sensitivity and commitment. Your intentions to help may come from a good place, but it’s important to own up to the fears that are driving your “need to please.” Do you fear rejection? Failure? Simply putting a label on your fears can reduce their power over you.

    2. Get radically honest about what people pleasing is costing you.

    Ask yourself if the payoff of always being the likable or dependable one around the office is worth the consequences. Agreeing to every request can not only wear you out, but also undermine your personal integrity.

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  6. How to Deal With Passive Aggressive People

    passive aggressive

    Gabe was a rising leader at a non-profit in New York City. Smart, compassionate, and driven, he had strong relationships with his donors and the community his organization served.

    But lately Gabe was drained by the difficult dynamics happening around him. He was sick of chasing down co-workers for information they promised to get him weeks ago. He was fed up hearing excuse after excuse, and growing tired of the complaining and water-cooler gossip.

    No workplace is perfect, but it’s difficult to perform and feel your best when there’s dysfunction all around you. Condescending comments, put-downs and sarcasm — all hallmarks of passive-aggressive behavior — contribute to an environment of incivility, according to experts. Left unchecked, latent contempt can erode morale and contribute to burnout, even if you otherwise enjoy your job.

    Having gone through burnout myself, I could clearly see red flags signaling Gabe was heading down an unhealthy path. His resentment was turning into anxiety. He dreaded going into work every day.

    When Gabe told me this and shared he was also thinking of giving up his lifelong mission to pursue the humanitarian work he so loved, I knew it was time to step in as his coach and work with Gabe to get the situation under control.

    Spotting Passive-Aggressive Behavior

    Identifying passive aggressive people can be tricky precisely because they don’t clearly express themselves. Their words don’t match their actions.

    For example, your teammate may agree to help you with a task, then gripe about how crazy busy and overwhelmed they are by all the responsibilities on their plate. 

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